If you really can't resist the odd snack, then Step Trade Offs are the answer. Step Trade Offs are intended to give you a guide to the number of steps you will need to take in order to burn off those calories. Please bear in mind that this is a guideline only, as portion sizes, calorie content and walking speed are all variable
From The Step Counter Diet® by Joanna Hall (Copyright © 2004 Thorsons Publishing). All rights reserved. Reproduced here by permission of the publisher.
The idea is simple: applying the Trade Off means you don't have to deprive yourself of your favourite foods. If you fancy a packet of crisps, go ahead and have them. All you have to do is accumulate the additional steps to the equivalent calorie value. Remember: counting steps to keep your energy gap in the right direction is a tool and not an obsession.
Here's what a trade off looks like:
1 McDonald's Cheeseburger
or
3 oranges
= 3-mile brisk walk or 6,000 steps on your pedometer
You can see that steps can be used to directly cancel out a snack. Any little bit of additional physical activity goes towards justifying that snack and keeping you in energy balance.
So follow the step trade off chart below to see how you can still enjoy some of the snacks you may be tempted to splurge on. I have also provided figures for some popular junk foods - you may be surprised at the number of steps you will need to burn off that snack indulgence.
Remember this is not about saying you can never have snacks or enjoy your food. But this simple trade off can quickly and easily put things in perspective as well as encourage you to increase your overall physical activity levels.
| Snack | Calories | Steps |
| 1 Chocolate Cookie | 86 | 2,150 |
| 1 Bagel (standard size) | 230 | 5,750 |
| 5cms-long Garlic Ciabatta Bread | 200 | 5,000 |
| 1 Plain Naan Bread | 294 | 7,350 |
| 1 Chocolate Brownie Cake | 328 | 8,200 |
| 1 Pecan Danish Pastry | 7,175 | 287 |
| 1 Jam Doughnut | 324 | 8,100 |
| 1 shop-bought Blueberry Muffin | 438 | 10,950 |
| 1 Pain au Chocolat | 235 | 5,875 |
| 1 McDonald's Big Breakfast | 591 | 14,775 |
| 1 KFC Fillet Towermeal Burger | 656 | 16,400 |
| 1 Burger King Whopper with Mayo | 678 | 16,950 |
| 8 Pizza Express mini Dough Balls | 390 | 9,750 |
| 1 McDonald McFlurry Creme Egg | 200 | 5,000 |
| 1 Pizza Express American Hot Pizza | 788 | 19,700 |
| 1 Pizza Hut Margherita Stuffed Crust Original | 330 | 8,250 |
| 1 McDonald's Hot Fudge Sundae | 352 | 8,800 |
| 1 Fish & Chips | 849 | 21,225 |
| 1 Sushi Fish Box (1 person) | 423 | 10,575 |
| 2 Thick Pork & Beef Sausages | 330 | 8,250 |
| 1 Individual Quiche Lorraine | 262 | 6,550 |
| 1 Tuna Melt sandwich | 621 | 15,525 |
| 1 ready-made Cheese Sandwich | 618 | 15,450 |
| 1 large can Heinz Baked Beans | 303 | 7,575 |
| 1 Ready Meal Sweet & Sour Chicken with Rice | 440 | 11,000 |
| 1 Ready Meal Ham & Mushroom Tagliatelle | 486 | 12,150 |
| 1 Shop-bought Tuna & Sweetcorn Jacket Potato | 333 | 8,325 |
| 1 Cheese & Bacon Potato Skins | 241 | 6,025 |
| 1 Chocolate Milk Shake - (McDonald's) | 403 | 10,075 |
| 1 King-size Salted French Fries - (Burger King) | 539 | 13,475 |
| 1 Can Fanta Lemon Drink | 165 | 4,125 |
| 1 Carton Salted Popcorn - (Blockbuster) | 121 | 3,025 |
| 3 Roast Potatoes | 280 | 7,000 |